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| ALL YOU HAVE TO DO IS CHANGE EVERYTHING ABOUT THE WAY YOU LIVE :) |
Truthfully,
It's all about BALANCE
Balance your life, food, mind, spirit, choices.....
High-fiber foods are good for your health.
But adding too much fiber too quickly can
promote intestinal gas, abdominal bloating and cramping.
Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water.
Fiber works best when it absorbs water, making your stool soft and bulky.
A high-fiber diet has many benefits, which include:
- Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. For some, fiber may provide relief from irritable bowel syndrome.
- Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
- Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.
- Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.
- Aids in weight loss High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.
- Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some show nothing and some suggest increased risk. If you're concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.
How much fiber do you need?
How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:
| Age 50 and younger | Age 51 and older | |
|---|---|---|
| Men | 38 grams | 30 grams |
| Women | 25 grams | 21 grams |
Your best fiber choices
If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:
- Grains and whole-grain products
- Fruits
- Vegetables
- Beans, peas and other legumes
- Nuts and seeds
Fiber is commonly classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).
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- Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
- Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
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I just started to read a book:
"The Fiber 35 Diet" Nature's Weight Loss Secret
by Brenda Watson, C.N.C
I was intrigued by her claim:
Fiber slows down the conversion of carbohydrate to sugar.
Fiber helps slow the conversion of carbohydrates into blood sugar, and this
slowing allows glucose to be burned more efficiently instead of quickly being stored as fat.
You can lose weight-
perhaps as much as 26 pounds per year! -
through what is called fecal energy excretion (fiber flush effect)
Side note to today's blog on Fiber and Weight loss/health:
Whom do you serve?
When it's 9 pm and your passively
looking through the kitchen for
"something" ...
..... just a little "Snack"
ask yourself ... (as you reach and feed the *@(&# in You)
Whom do I serve?
Can't you See your desire for a "snack" as a CRY!
A silent scream that say's...
"I'm not happy about something and I'm seeking to satisfy that "feeling" with food"
Seek to Become Balanced in that moment by stopping and speak the truth
I DON'T need TO EAT
I need to seek out what is troubling my soul
I DON'T need to EAT
I need to seek out a food that heals and satisfies my soul
I DON'T need to EAT
I need to feed my soul a bowl of Living Truth
I DON'T need to EAT
In fact, I don't really even WANT to EAT....
so then...... Why am I eating at 9 o'clock at night?
Whom do I serve?
Have you ever thought of your unhealthy eating habits as a
"Spiritual" Battle?
Eat That!
(take it to the cross)
Ciao and Salute!
To your Health and Wellness
